Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
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Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
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CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Warm-up (No Measure)
PLAY THIS ALL DAY AND FORGET ABOUT EVERYTHING
https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3
CLAAAASIC 1992 ED LOVER & DR DRE NYC MIXTAPE
https://www.mixcloud.com/DJAndySmith/dj-andy-smith-lockdown-tape-digitising-vol-6-ed-lover-dr-dre-1992-wbls-new-york-city-hip-hop/
Spastic fast electronics
https://drumcorps.bandcamp.com/album/radio-mix
Spastic fast electronics
Black Sabbath Paris LIVE Concert 1970
https://youtu.be/6jdAe2Qrsq0
DEEP PED in sport documentary:
https://www.netflix.com/title/80168079
Great Pro Wreslting Doc;
https://www.netflix.com/title/70000781
This is probably what you need right now:
https://www.netflix.com/title/70093991
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WARM UP!
3 Rounds
10 Alternating Birddogs
8 Sumo Deadlifts, slow on the way down
6 Glute Bridges, squeeze at the top
4 Plank to Downward Dog to Push Up
Metcon (No Measure)
Alternating EMOM 16
Min 1: Sumo Deadlift, 12 reps
Min 2: Dips, 10-15 reps
Min 3: Cossack Squat, 10 reps*
https://youtu.be/YvxmS5BIPi8
Minute 4: 10 Side Plank Hip Raises per side.
Deadlift should be challenging but doable. If you’re limited in weight, slow down on the way down. The slower you go, the higher the tension, the great the training effect.
For dips, pick a modification and rep range that is challenging but doable for 10-15 reps.
*For most, this should be a mobility exercise. If you’re advanced, you can hold a KB or DB in goblet
Metcon (Time)
For Time
10-9-8-7-6-5-4-3-2-1
Curl and Press or Clean & Jerk
2x Alternating Step Back Lunges
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For Curl and press, move with control!
This is not a race. Move effectively and move well.
If you’re doing clean and jerks, pick a weight you can move with great form!
For lunges, use any weight or no weight – your choice.
STRECH OK? SERIOUSLY, STRETCHING IS SO IMPORTANT – SPEND 5 MINUTES DOING IT EVERYDAY (No Measure)
30 seconds per position:
Seated Hurdler Stretch, try to extend the stretch with deep breathing
https://youtu.be/IbngSHjIrAk
Seated Upper Trapezius Stretch
https://youtu.be/2A_o8kGYmzw
Levator Scapula Stretch
https://youtu.be/GSoXPJRnR6E
Simple Anterior Scalene Stretch
https://youtu.be/Qtn6FFFrnuU?t=37
